Hi there, Mamas! To continue with National Nutrition Month and Informed Food Choices, here’s a little info on organic produce: when to buy and when to skip.
The Basics:
An organic item has been produced through approved methods that integrate cultural, biological, and mechanical practices which foster the cycling of resources, promote ecological balance, and conserve biodiversity.
Farmers must purchase the voluntary organic certification, which is regulated by the United States Department of Agriculture (USDA).
All products which can claim to be organic fall into one of three categories:
- “100% Organic” – made with only organic ingredients
- “Organic” – made with at least 95% organic ingredients
- “Made with Organic Ingredients” – must contain at least 70% organic ingredients.
Is Organic Produce Healthier than Conventional Produce? Safer?
According to an analysis in the American Journal of Clinical Nutrition, there is no evidence to say that organic produce is healthier than conventional produce. What about safety? The USDA uses the Pesticide Data Program for pesticide residues annually. Overall, our exposure to pesticides from conventional produce is at a safe level, but research has also found that a mother’s exposure to pesticides from pre-conception through breastfeeding may increase a child’s risk for developing health problems.
If you’re concerned about pesticide residue, you can reduce your exposure by purchasing organic versions of the types of produce that have been found to be highest in pesticide residue. The Environmental Working Group has tested these and termed them the “Dirty Dozen”. The “Clean Fifteen” are those products with the least amount of pesticide residue.
| Dirty Dozen | Clean Fifteen |
| Apples | Asparagus |
| Celery | Avocado |
| Cherry Tomatoes | Cabbage |
| Cucumbers | Cantaloupe |
| Grapes | Cauliflower |
| Hot Peppers | Sweet Corn |
| Nectarines | Eggplant |
| Peaches | Grapefruit |
| Potatoes | Kiwi |
| Snap Peas (Imported) | Mangoes |
| Spinach | Onions |
| Strawberries | Papayas |
| Hot Peppers + | Pineapples |
| Kale/Collard Greens+ | Sweet Peas (Frozen) |
| Sweet Potatoes |
Additional Differences
So aside from pesticides, what are other differences between organic and conventional produce?
| Organic | Parameter | Conventional |
| All natural (must be on approved list) | Fertilizers | Any and all; synthetic fertilizer, sewage sludge, irradiation |
| Use traps or predator insects to reduce pests | Pesticides | Any and all |
| May have bruising, imperfections | Appearance | “Pretty” |
| Picked and sold at peak | Nutritional Value | May be picked before ripening |
| Short | Shelf Life | Longer |
| Poor; not what we’re used to | Productivity | Very efficient |
| Varies | Availability | Near constant, all year long |
For animals, conventional farmers can give antibiotics, growth hormones, and medications to prevent disease and spur growth; organic farmers give organic feed and allow animals access to outdoors – they also use preventative measures, like rotational grazing, a balanced diet, and clean housing to help minimize disease.
Keep Food Safe, Organic or Not
Something else to keep in mind is food safety. Just because organic produce uses natural fertilizers doesn’t mean we don’t have to clean it. Some organic-approved materials include manure and fish emulsion, so we definitely don’t want to be eating that (or feeding it to our kiddos)! Be sure to wash any and all produce (even those with rinds) and then dry with a paper towel – cutting into an unwashed rind of a fruit can transfer bacteria or pesticide residue from the outside of the fruit to the inside. Also be sure to keep ready-to-eat produce away from uncooked meat, chicken, or fish.
Bottom Line
The health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure. Focus on the basics first to eat as nutritiously as possible:
- Pay attention to which foods you choose to eat every day, organic or not. Pick lots of fruits and vegetables, whole grains, mostly lean meats and low-fat dairy, and more plant-based proteins such as beans, legumes and nuts.
- Buy seasonal produce; it costs less and is at its peak in freshness and flavor (plus has fewer miles to travel).
- Support local farmers and reduce your carbon footprint by buying local produce at your grocer or farmers market.
- Use a produce wash to help remove waxes and pesticides.
- If your budget allows, buy the “higher risk” produce organic to limit your exposure.
What’s your take, Mamas? Do you buy organic?
Here are some links for your enjoyment:
- Find your local farmer’s market
- Try your hand at new recipes
- Try out the Pesticide Residue Calculator
References:
Dangour, A., Lock, K., Hayter, A., Aikenhead, A., Allen, E., & Uauy, R. (2010). Nutrition-related health effects of organic foods: a systematic review. American Journal of Clinical Nutrition, 92(1), 203-210. doi:10.3945/ajcn.2010.29269
Dantas Ferreira, ,., Cézar Couto, ,., Pombo-de-Oliveira, M. S., & Koifman, S. (2013). In Utero Pesticide Exposure and Leukemia in Brazilian Children < 2 Years of Age. Environmental Health Perspectives, 121(2), 269-275. doi:10.1289/ehp.1103942
Gilboa, S., Desrosiers, T., Lawson, C., Lupo, P., Riehle-Colarusso, T., Stewart, P., & … Correa, A. (2012). Association between maternal occupational exposure to organic solvents and congenital heart defects, National Birth Defects Prevention Study, 1997-2002. Occupational & Environmental Medicine, 69(9), 628-635. doi:10.1136/oemed-2011-100536
The Environmental Working Group’s 2015 Shoppers Guide to Pesticides in Produce http://www.ewg.org/foodnews/summary.php